Author: jon

Complete for Time:
100 Double Unders
then…
5 Rounds of:
10 Deadlifts (135/95)
10 Front Squats (135/95)
10 Handstand pushups
then…
100 Double Unders

10 min AMRAP:
8 Toes to Bar
8 Db Thrusters (30/20)
12 Db Walking Lunges (30/20)

Overhead Squat
5-5-5-5-5

Then:
Complete 3 Rounds for time:
15 Ring Pushups
33 Double Unders

10-9-8-7-6-5-4-3-2-1
Pistols
Burpees

Happy New Year!
2014m rowing
2014m running
2014 singles
2014 total combined reps of:
Ring Dips
Situps
Pushups
Pullups
Air Squats
Walking Lunges

The 31st Special
31 Wall Ball Shots (20/14)
31 Kb Swings (45/35)
31 Star Jumps
31 Russian Twists (45/25)
31 Box Jumps (24/20)
31 Mountain Climbers
31 Calorie Row
31 Burpees
31 Plate Ground to Overhead (45/25)
31 Double Unders

Power Clean
5-5-5

Then:
21-15-9
Power Clean (135/95)
Double Unders
Situps

“Jackie”
1000m row
50 Thrusters (45/35)
30 Pull ups

10 Rounds of:
1 Bear Complex
1 Rope Climb
1 Forward Roll/Star Jump/
Forward Roll sequence

Deadlift
5-5-5-5-5

Then…
AMRAP for 12 min
5 Push Press (155/115)
Run 200m
15 Burpees
Row 200m

Enjoy your day spending time with loved ones! Be safe and have a wonderful holiday!

No classes today.

 

#1: 4 min max Calorie Row
(2 min rest)
#2: Tabata Situps for max reps
(2 min rest)
#3: Two Rounds of:
20 sec Squat hold
20 sec L Sit
20 sec Chin over Bar

1 Muscle up
2 Turkish Get ups
3 Handstand pushups
4 Power Snatch
5 Burpees
6 Squat cleans
7 Sit ups
8 Kb swings
9 Calorie row
10 Wall Ball Shots
11 Chest to Bar
12 Man makers

Three rounds for time:
Run 400 meters
21 Kettlebell Swings (45/35)
12 Pull-ups

 

Shoulder Press
1-1-1-1-1
Push Press
3-3-3-3-3
Push Jerk
5-5-5-5-5

“Deck of Cards”
(partner or small group WOD)
Hearts = KB SDHP
Diamonds = Wtd Russian Twists
Clubs = 1-leg Box Squats or Pistols
Spades = Double Unders

“Building the C & J”
Five rounds for max wt of:
3 Deadlifts
3 Hang Cleans
3 Front Squats
3 Push Jerks

Then,
Squat Clean & Jerk
1-1-1-1-1

EMOM
8 Box Jumps and…
Toes to Bar to end of min
*WOD ends when you have
completed 100 TTB
Score = Time @ the 100th TTB

First:
Back Squat
5-5-5-5-5

Then:
AMRAP for 15 Min:
20 Wall balls (20/14)
20 Push-ups
100m Sprint (down to wall and back)
20 Situps

For time:

Run 400m

200 Singles

Run 800m

20 Box jumps

Run 1200m

50 Walking lunges

Run 1600m

20 Burpees

21-15-9

Deadlift
Overhead Squat

5 rounds for time:

20 Db Snatch (Alt Arms) (40/30)
15 Pull ups

AMRAP in 20 min.

5 Thrusters
7 Hang Power Cleans
10 Sumo Deadlift High Pulls
(95/65)

Shoulder Press
5-5-5-5-5

Then:
With a partner –
3 rounds for time:
40 Ball slams
40 Chest passes
40 Lateral passes
(30/20)

For time:
Cash In: 50 sit ups
Row 500m
30 Burpees
3 rope climbs
Row 400m
20 Burpees
2 rope climbs
Row 300m
10 burpees
1 rope climb

Partner “McGhee“
AMRAP in 30 min:
5 Deadlifts (275#/185#)
13 Push-ups
9 Box jumps 24″(20″)

5 rounds for time:
10 Front squats
30 Bar jumps

4 Rounds for Max Reps:
1:00 at each station
1:00 rest after each round

Wall walks
Pull ups
Plank walk
Sit ups

Cash In: Row 500m

4-6-8-10-12-10-8-6-4
Man makers (30/20)
Ring dips
Box Jumps (30/24)

Cash Out: 100 Double unders

5 rounds for max weight:
5 Wide grip Deadlift
5 Hang Snatch
5 Overhead squat